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I plan to keep setting goals while staying on the road to bodybuilding.

Kyle always wanted to learn how to get in shape, but he never had the correct guidance. However, once he stumbled across Bodybuilding.com, he soon found the information he was looking for. Read on to learn how he shed 18 pounds and 9% body fat!

Teen Transformation Of The Week - Kyle Asaff Dropped 18 Pounds And 9% Body Fat!

By: Teen Transformation Of The Week

Before:
175 lbs

After:
157 lbs

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Vital Stats
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Name: Kyle Asaff
Email: kyleasaff@hotmail.com
BodySpace: nilekyle

Before:
Age: 16
Height: 5'7.5"
Weight: 175 lbs
Body Fat: 21%

After:
Age: 17
Height: 5'8"
Weight: 157 lbs
Body Fat: 12%

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Why I Got Started
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For the longest time I always wanted to get into shape and lift. I never knew how to go about it until I found Bodybuilding.com. I went on the forums and got advice from other teens about how to get into lifting.

With the help of the people on the forums I cleared up the confusion I had about building muscle and went on to create a diet and a routine.

Click Image To Enlarge.
For The Longest Time I Always
Wanted To Get Into Shape And Lift.

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How I Did It
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In September I started to form a low calorie/high protein diet and started jogging almost every day. I then joined a gym and started lifting and getting my body in shape.

I cut from 175 lbs to 154 lbs, bulked to 161 lbs, and then cut back to 157 lbs for the summer. In 10 months I lost 18 lbs and gained some muscle. I plan to keep setting goals while staying on the road to bodybuilding.

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Supplements
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Diet
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Meal 1:

Whole Wheat Bagel

Meal 2:

Post Workout:

Whey Protein

Meal 3:

Meal 4:

Meal 5:

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Training
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Monday: Chest

Bench Press: 3-4 sets of 5 reps
Incline Dumbbell Press: 3 sets of 8 reps
Incline Dumbbell Flyes: 3 sets of 10 reps
Cardio: run 2.5 miles

Tuesday: Back

Deadlift: 3-4 sets of 5 reps
Dumbbell Shrugs: 3 sets of 12 reps
Lat Pulldown: 3 sets of 8 reps
One-Arm Dumbbell Row: 3 sets of 12 reps
Cardio: run 3 miles

Wednesday: Rest

Thursday: Shoulders And Abs

Dumbbell Shoulder Press: 3-4 sets of 5 reps
Lateral Raises: 3 sets of 12 reps
Upright Barbell Rows: 3 sets of 8 reps
Crunches: 3 sets of 30 reps
Side Bends: 3 sets of 15 reps
Cardio: run 2.5 miles

Friday: Arms

Hammer Curls: 3 sets of 8 reps
Dumbbell Curls: 3 sets of 10 reps
Rope Pushdowns: 3 sets of 15 reps
Preacher Curls: 3 sets of 10 reps
Cardio: run 3 miles

Saturday: Rest

Sunday: Legs

Barbell Squat: 3-4 sets of 5 reps
Leg Press: 3 sets of 15 reps
Leg Extensions: 3 sets of 15 reps
Seated Calf Raises: 3 sets of 15 reps
Lying Leg Curls: 3 sets of 10 reps

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Suggestions For Others
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Anyone who is looking to transform their body, keep at it. It is slow in the beginning but keep yourself motivated and you will be in good shape and happier than before.